Spotlight on the Connection Between Plant-Based Eating and Gut Health
There’s a growing body of knowledge about the wide-ranging health impact of the gut microbiome. One positive finding is that consuming more plant-based food can benefit these important bacteria, promoting better overall health and well-being. Here’s why you might want to consider switching to a vegan or vegetarian diet.
You are what you eat
The primary function of the gastrointestinal tract is to digest food and extract nutrients that the body requires. It’s common knowledge that bad eating habits contribute to overall poor health outcomes. Not only is your body not getting an adequate supply of the critical nutrients that it needs to optimally function, but a dietary imbalance makes you more at risk for some serious illnesses. For example, meals that are high in cholesterol can lead to cardiovascular problems over time. A diet focused only on so called comfort foods like pizza and ice cream will rob your body of some of the essential nutrients it needs.
Additionally, dietary fiber plays a key role in supporting a diverse gut microbiota that guards against developing inflammatory diseases like diabetes, inflammatory bowel disease, and obesity. A dietary plan that is too high in fat and protein and low in fiber will quickly reduce the diversity of gut microbiota. Enter plant-based eating. This type of lifestyle offers an impressive range of foods that, when thoughtfully combined, will help you to maintain a healthy gut microbiome.
Impact of a plant-based diet
Vegan and vegetarian diets have been shown to alter the kinds of bacteria found in your gut. Basically, since the foods that vegans and vegetarians eat consist of mainly fruits, legumes, nuts, seeds, whole grains, and vegetables, they provide considerably more variety for the gut microbiome as compared to meat-based meals.
In general, consuming plant-based food seems to be associated with an increased number of beneficial, or commensal bacteria, in the gut and a decrease in harmful, or pathogenic, bacteria. Furthermore, research has found that commensal bacteria assist with nutrient uptake and stimulate the body’s immune system to defend against disease. Plant-based meals typically provide high amounts of dietary fiber, phytochemicals, polyunsaturated fatty acids, and vegetable proteins.
Plant-based carbohydrates
The most notable dietary micronutrient are carbohydrates, and people who eat plant-based meals often have a higher intake of these. Simple carbohydrates are easily absorbed and fermented in the colon by the microbiome. In turn, short-chain fatty acids are important in regulating metabolism and protecting against disease and inflammation.
These substances supply energy to the intestinal cells and lower the pH in the colon, affecting the growth of bad bacteria. The most common SCFAs are acetate, butyrate, and propionate. The presence of butyrate, in particular, is believed to be an indication of good gut health. Butyrate is instrumental in controlling the permeability of the cell wall to protect against bacteria.
In addition, SCFAs are linked to hunger and feeling satiated, binding with free fatty acid receptors to release hormones that act to suppress your appetite. And, the immune system benefits of SCFAs are thought to lower the likelihood of obesity and type 2 diabetes.
Unsaturated fatty acids
The quality and quantity of fatty acids can change the composition of the gut’s microbial population. Saturated fats, which are normally in baked goods, fried food, and pizza, are generally considered unhealthy, whereas unsaturated fats, like those found in fish and plants, are far healthier.
Continually ingesting meals high in fat can impair the gut microbiome to such an extent that a person may experience insulin resistance and widespread inflammation. In addition, consuming a high-fat diet can increase the possibility of acquiring harmful gram-negative bacteria, which are dangerous due to their antibiotic-resistance. High-fat food has also been linked to increased intestinal permeability.
The advantage of a plant-based diet is that it is very high in good fats. Healthy unsaturated fats are a hallmark of vegan and vegetarian eating plans and offer a diversity of sources for omega-3s and other unsaturated fats. By eating a reasonable serving of avocados, fatty fish, nuts, and seeds, inflammation in the body can be held in check, and immune cells are supported.
Plant proteins
When it comes to protein, plant-based diets have many advantages over diets that include meat and animal products for two reasons. First, vegans and vegetarians can choose from an incredible range of protein-rich foods such as nuts, seeds, vegetables, and whole grains. Plus, soy is quite often a staple of a plant-based lifestyle. The product is high in fiber, folate, magnesium, and potassium, having a positive impact on the composition of the gut microbiome.
The other rationale for going vegan or vegetarian is that it eliminates the health risks associated with excessive meat consumption. Specifically, eating too much meat causes trimethylamine N-oxide to form in the body, and high amounts of this compound are associated with an increase in cardiovascular problems. That’s because the compound works to inhibit the reverse transport of cholesterol or the removal of cholesterol from the blood.
In closing
The argument for adopting a plant-based diet for gut health seems clear. In short, the superior qualities of vegan and vegetarian food and the wide range of choices make it an attractive proposition.